Help! Pain, at a loss.
neilo23
Posts: 783
Before you all tell me to go to a doctor, my health insurance only covers emergencies at the moment, not sport physiotherapists (or bike fitters).
For the last 2 or 3 weeks I have been getting really bad pain in the back my neck / rear upper shoulder region. It's at its most painful just to the left of my spine, about 2" from the top of the trapezius muscle, above where my shoulder blade starts. The pain starts to kick in properly after about an hour and is ruining my rides. It's also dangerous as I can barely look behind me. Looking over my right shoulder is almost impossible. Looking down becomes painful as well.
I am not a newbie and as far as I know I haven't injured myself. I have 3 different bikes, all set up slightly differently, but changing bike makes no difference. I have been riding road bikes for almost 30 years and have never had this before. The pain is gone the next day. I also do some upper body weight training 2 or 3 times a week (nothing heavy, toning and core stuff) and don't experience any pain. Does anyone have any ideas? Here's a checklist of things I've done to try and ease my pain:
I have put in a couple of spacers to raise my handlebars.
Moved the saddle slightly forward and down.
I've even tried moving the front of the saddle up (very slightly) to try and take some pressure off my shoulders.
The above, giving me a slightly more upright position, didn't help at all.
I don't grip the bars / hoods tightly.
Saddle isn't too high.
I keep my arms slightly bent, not rigid.
I stretch, both on and off the bike.
I try not to stay too long in the same position.
Basically, I'm not doing / haven't done anything different to how I've always ridden. My main bike is the most comfortable bike I've ever had. I bought it 3 or 4 years ago and I can't blame it. Could I simply have a trapped nerve?
For the last 2 or 3 weeks I have been getting really bad pain in the back my neck / rear upper shoulder region. It's at its most painful just to the left of my spine, about 2" from the top of the trapezius muscle, above where my shoulder blade starts. The pain starts to kick in properly after about an hour and is ruining my rides. It's also dangerous as I can barely look behind me. Looking over my right shoulder is almost impossible. Looking down becomes painful as well.
I am not a newbie and as far as I know I haven't injured myself. I have 3 different bikes, all set up slightly differently, but changing bike makes no difference. I have been riding road bikes for almost 30 years and have never had this before. The pain is gone the next day. I also do some upper body weight training 2 or 3 times a week (nothing heavy, toning and core stuff) and don't experience any pain. Does anyone have any ideas? Here's a checklist of things I've done to try and ease my pain:
I have put in a couple of spacers to raise my handlebars.
Moved the saddle slightly forward and down.
I've even tried moving the front of the saddle up (very slightly) to try and take some pressure off my shoulders.
The above, giving me a slightly more upright position, didn't help at all.
I don't grip the bars / hoods tightly.
Saddle isn't too high.
I keep my arms slightly bent, not rigid.
I stretch, both on and off the bike.
I try not to stay too long in the same position.
Basically, I'm not doing / haven't done anything different to how I've always ridden. My main bike is the most comfortable bike I've ever had. I bought it 3 or 4 years ago and I can't blame it. Could I simply have a trapped nerve?
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Comments
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Do bar daily hangs (palms facing away from you) and ultimately try to work up to being able to do some pull-ups using good form with a full straight-arm hang at the bottom.
Bill Black0 -
Do bar daily hangs (palms facing away from you) and ultimately try to work up to being able to do some pull-ups using good form with a full straight-arm hang at the bottom.
Bill Black
Get the lats stronger? I have a pull-down machine at home. Would you suggest using that as well? I'll try the bar hangs. I must admit that I can't even manage one if I'm hanging with straight arms. Quite pathetic
Thanks Bill0 -
I think Bill's answer is more for the long-term. Any suggestions as to how I could get some quicker relief? (Nothing smutty meant ) 0
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Assuming you are in the UK you really need to see a doctor. There is a wide range of possible causes and you believe it is not caused by injury. You can decide not to persue physio if that is their recommendation.0
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Assuming you are in the UK you really need to see a doctor. There is a wide range of possible causes and you believe it is not caused by injury. You can decide not to persue physio if that is their recommendation.
It's been 3 hours now since I arrived home and the pain has almost gone. If I push down on the area it feels a bit tender and rotating my head isn't without pain. I think you are definitely right in saying that I should see someone about it as I don't think it's a bike fit problem. If that were the case I'm sure I'd have had the same problem previously.
I'm not in the UK any more. Very basic private insurance at the moment, no NHS I'm afraid. I think I will have to go to the doctors and tell a little white lie, saying that it hurts all of the time and is affecting my day to day life. That way I should be covered under "emergencies".0 -
Sounds like you need to visit a sports physio as you've probably tweaked something - some massage therapy, ultrasound and maybe some heat to ease it out. I doubt riding a bike or adjusting your position will make much difference and most doctors don't have a clue when it comes to sports injuries.Make mine an Italian, with Campagnolo on the side..0
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Commonest reason would be handlebars too wide. You compensate by pushing with the arms pushing and the muscles at the neck base tighten. Try a narrower set of bars.0
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Commonest reason would be handlebars too wide. You compensate by pushing with the arms pushing and the muscles at the neck base tighten. Try a narrower set of bars.
Thanks for the suggestion but, as I wrote, I've had the main bike for a few years now and I have the problem regardless of which bike I ride. I have an old steel Bianchi which I use for short distances around town which has narrow bars: same problem. That's why I'm pretty sure it's not a set up problem.0 -
I have suffered from a similar problem which turned out to be an issue with my neck. My wife is a physiotherapist and she resolved the problem with some manual therapy on my neck (mobilising a stiff section) and also with exercises to retract the neck.
See https://www.youtube.com/watch?v=Vg4iSulJStI for example exercises. For me it was the combination of the two that resolved the issue in a couple of weeks. Now if I feel the issue start to flare up again, doing the neck retraction exercises deals with it.
Hope that helps!0 -
I think Bill's answer is more for the long-term. Any suggestions as to how I could get some quicker relief? (Nothing smutty meant )
The bar hangs should provide you with fairly prompt relief (few days) even without being able to do any pull-ups (although I encourage you to work at those).
Bill Black0 -
I wouldn't personally advise bar hangs for what sounds like a trap injury. I'd start with gentle stretching maybe some heat therapy etc. once the pain eases you can look at exercises to strengthen the muscles. if you work them before they are better you risk making them spasm.0
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Stem too long on bike and possibly too low assuming your saddle is also in the correct fore and aft position. Sounds like your too stretched out and all your weight is on your shoulder. Get a bike fit. Do you have a desk job by any chance?0
